Recommendations
If you want to fall asleep more easily, consider consuming a high-carbohydrate snack while avoiding high-protein foods in the hour or two before bedtime.
In the evening, choose from a selection of sleep-promoting foods such as turkey, bananas, figs, dates, yogurt, milk, tuna, and whole-grain crackers or nut butter. These foods are rich in tryptophan, which encourages sleep. Consuming half a grapefruit at bedtime can also be helpful.
Avoid certain foods close to bedtime, including bacon, cheese, chocolate, eggplant, ham, potatoes, sauerkraut, sugar, sausage, spinach, tomatoes, and wine. These foods contain tyramine, which can increase the release of norepinephrine, a brain stimulant.
Keep in mind that the digestive system slows down at night, making it challenging to digest heavy meals before bedtime.
How to Avoid Nocturnal Hypoglycemia?
Nocturnal hypoglycemia, characterized by low blood glucose levels at night, can lead to sleep-maintenance insomnia. A drop in blood glucose levels triggers the release of hormones that stimulate the brain, signaling that it's time to eat.
For those experiencing issues with glucose metabolism, such as hypoglycemia or diabetes due to excessive consumption of refined carbohydrates, it's recommended to opt for bedtime snacks that stabilize blood sugar throughout the night. Options include oatmeal and other whole-grain cereals, whole-grain bread, muffins, and complex carbohydrates. These foods can help maintain stable blood sugar levels and may even promote sleep by increasing serotonin levels in the brain.
Nutrition - Vitamins and Supplements
Deficiencies in specific vitamins, minerals, amino acids, and enzymes can disrupt sleep. Calcium, magnesium, B vitamins, folic acid, and melatonin deficiencies are known to interfere with sleep quality.
The following nutritional supplements are recognized for their sleep-promoting properties:
Calcium: Particularly when consumed through food sources, calcium has a calming effect on the body. A lack of calcium can lead to restlessness and wakefulness. For adults, approximately 600 milligrams of liquid calcium have been shown to have a relaxing effect.
Dosage: 1,500-2,000 mg daily, divided into doses, after meals and at bedtime.
Magnesium: At a dosage of around 250 milligrams, magnesium can help induce sleep. Magnesium deficiency is linked to nervousness that disrupts sleep. Magnesium-rich foods include kelp, wheat bran, almonds, cashews, blackstrap molasses, and brewer's yeast.
Dosage: 1,000 mg daily.
Note: Insufficient intake of calcium and magnesium can lead to nighttime leg cramps. Both minerals have a calming impact on the brain, and they are vital for normal sleep. A combination of 500 mg of calcium and 250 mg of magnesium in tablet or capsule form, at a 2:1 ratio, taken 45 minutes before bedtime, can be tranquilizing.
The B vitamins are known to possess a calming influence on the nervous system.
Vitamin B6: Supplements of 50 to 100 milligrams per day can help prevent insomnia. An excellent source of vitamin B6 can be found in a tablespoon or two of nutritional yeast, which can be stirred into a glass of juice.
Vitamin B12: This is another crucial supplement for combating insomnia. A regimen of 25 milligrams of vitamin B12, combined with 100 milligrams of pantothenic acid (B5), can effectively address insomnia. Pantothenic acid (vitamin B5) is valuable for stress relief. Liver, whole grains, wheat germ, tuna, walnuts, peanuts, bananas, sunflower seeds, and blackstrap molasses are top food sources for B vitamins.
Inositol: Inositol has the potential to enhance REM sleep. Consider taking 100 mg daily, particularly at bedtime.
Chromium: Chromium can be effective for individuals experiencing nighttime wakefulness due to blood sugar issues. Brewer's yeast is a good source of chromium, or supplements can be taken at a dosage of 250 to 500 micrograms twice a day.